Get Fit From Head to Toe With A Stability Ball!

[fa icon="calendar"] Wed, Jul 12, '17 / by Heather Neff

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The Stability Ball is one of my favorites! It allows you to keep your abs engaged and work muscles you never knew you had.


Most every exercise that you can do on the floor, you can also do on a stability ball, but the great thing about the ball is that you will be working more of your stabilizing muscles just by completing an exercise such as crunches on it as opposed to the floor. The more muscles worked during an exercise; the more calories burned, bonus! You'll also have more back support during most of the abdominal exercises compared to performing them from the floor.

It's One of The Most Affordable Pieces of Full Body Equipment Ever!


Though many gyms have stability balls for your use, you can also pick one up for pretty cheap and use it at home anytime.


The cost usually ranges from just $10 to around $20, just be sure you buy one that suits your height and weight. There are normally size charts on the packaging as well.

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Let's Get Down To Business and Get Fit With a Stability Ball

For each exercise on the list, perform them for 2-3 sets of 12-15 reps. Be sure to get in a proper warm-up first. You can do your warm-up right on the ball, just bounce around, twist, swing your arms and get those dynamic stretches in!


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Calf Raises

This exercise will give you great calf muscles for sure. To add a little extra resistance, simply lean forward and place your elbows on your knees.

Torso Twists

This is an excellent way to target the core muscles, be sure to keep the abs engaged and sit up nice and tall!

Leg Raises

This will target the abdominal muscles, hip flexors and even engage the quads. For more stability, widen your stance, for more of a challenge, bring the legs closer together.

Tricep Dips

You're really going to feel this one! This is a great way to target the triceps directly, and it also brings in a few stabilizing muscles as well.

Lift off's

You're going to use your quads for this one and lift off of the ball while holding it in place with your hands (this is where a sand-filled ball would come in handy, so it doesn't roll away). Push off with your heels, hover your bottom just above the ball, sit back down and repeat.

Don't Forget The Sit-Ups!

Sit-ups done from the ball will engage more muscle than when done from the floor, that's because more of your stabilizing muscles come into play here.

Keep moving throughout the day and try these various exercises at home, at the gym, or even at your desk and you'll notice a huge change in your body. You can even make up some of your own exercises to mix it up.

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Topics: exercise

Heather Neff

Written by Heather Neff

Cpt, Fitness Coach, Sports Nutrition